Oven-baked sea bream with sunshine vegetables

A whole sea bream roasted in the oven on a bed of Mediterranean vegetables: a festive, healthy and easy dish where everything cooks together. High in protein and flavour, with no unnecessary fat.

Preparation: 15 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 333 kcal · 38 g protein · 6 g carbohydrate · 17 g fat

Ingredients

• 2 sea bream
• 2 courgettes
• 2 tomatoes
• 1 pepper
• 2 cloves garlic
• 2 tbsp olive oil
• 1 lemon

Method

1. Preheat the oven to 200 °C. Arrange the sliced vegetables in a baking dish.
2. Place the sea bream on top and slip lemon slices inside the cavity.
3. Drizzle with olive oil and season with salt and pepper.
4. Bake for 30 minutes.

Nutritional benefits

Sea bream is a fish rich in lean protein and heart-friendly omega-3s. Baked on a bed of vegetables, it needs almost no added fat and benefits from the juices the vegetables release. A complete, light dish that is naturally gluten-free.

Variations and substitutions

• With sea bass or gilthead bream.
• With potatoes for a more filling meal.
• With herbs: thyme, rosemary, fennel.
• In a parcel for an even more tender result.

Storage and making ahead

Best fresh; keeps for 1 day in the fridge. Remove the bones before storing.

💡 Good to know

Slip lemon slices and herbs inside the fish: it is flavoured from within as it cooks.

Read more

Discover more high-protein recipes · cholesterol-friendly recipes · weight loss recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: sea bream · courgettes · tomatoes · pepper · garlic.

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